Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Oil-Free Whole-Wheat Cheese Toast Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Whole-Wheat Cheese Toast (150 g) has 390 calories. That works out to 260 calories per 100 g. It contains 47.7 g of carbs, 19.7 g of protein, 14.1 g of fat and 6.9 g of fiber. Its 43.5 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Oil-Free Whole-Wheat Cheese Toast Nutrition Facts
Selected: 1 serving (medium) · 150 g
390
KCAL / 150G
Carbs
47.7g
· 17% DV
Protein
19.7g
· 39% DV
Fat
14.1g
· 18% DV
Fiber
6.9g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 20% · Fat 32%
Oil-Free Whole-Wheat Cheese Toast nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 390 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 7.57 g | 38% |
| Trans fat | 0.33 g | |
| Sodium | 740 mg | 32% |
| Total carbohydrate | 47.7 g | 17% |
| Fiber | 6.9 g | 25% |
| Protein | 19.7 g | 39% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Oil-Free Whole-Wheat Cheese Toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 390 kcal |
| 1 piece (half) | 75 g | 195 kcal |
| 100 g | 100 g | 260 kcal |
| 1 serving (small) | 110 g | 286 kcal |
| 1 piece (whole) | 150 g | 390 kcal |
| 1 serving (large) | 200 g | 520 kcal |
| 1 serving (extra large) | 250 g | 650 kcal |
| 2 piece (double) | 300 g | 780 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Oil-Free Whole-Wheat Cheese Toast
How do you make oil-free whole-wheat cheese toast?
Place sliced cheese between two slices of whole-wheat bread and cook in a preheated sandwich press without butter or oil. Take it out when the cheese has melted and the bread is toasted; avoid pressing so hard that the filling squeezes out.
Does oil-free whole-wheat cheese toast really contain no oil?
It can be made without adding oil or butter to the bread or cooking surface. The cheese itself naturally contains fat, so “oil-free” describes the cooking method, not a claim that the finished toast is fat-free.
What cheese melts best in oil-free whole-wheat cheese toast?
A young, semi-firm cheese that slices easily usually melts well in oil-free whole-wheat cheese toast. Use thin, even slices so the center warms before the whole-wheat bread gets too dark; aged, crumbly cheeses may melt less smoothly.
Why does oil-free whole-wheat cheese toast turn soggy?
Oil-free whole-wheat cheese toast can turn soggy if the bread is soft, the cheese releases moisture, or steam gets trapped after cooking. Use bread that is not overly moist, toast it until crisp, and serve it soon rather than leaving it covered.
Can you make oil-free whole-wheat cheese toast in an oven?
Yes, place the assembled toast on a baking tray and cook it in a hot oven, turning it once if needed. Keep an eye on it: whole-wheat bread can brown before the cheese melts, especially if the slices are thick.
Is oil-free whole-wheat cheese toast the same as a grilled cheese sandwich?
They are similar, but not always the same. Grilled cheese is often cooked with butter or oil and may use different bread, while oil-free whole-wheat cheese toast is made with whole-wheat bread and no added cooking fat.
Can you prepare oil-free whole-wheat cheese toast ahead of time?
It is best cooked just before eating, because assembled bread can absorb moisture from the cheese while it sits. You can slice the cheese and portion the bread ahead, then assemble and toast the oil-free whole-wheat cheese toast when you are ready.
How do you reheat oil-free whole-wheat cheese toast without making it chewy?
Reheat it in a sandwich press, toaster oven, or dry skillet rather than the microwave. These methods restore some crispness while warming the cheese; check the center before serving so it is hot without over-browning the whole-wheat bread.
Can oil-free whole-wheat cheese toast be packed for lunch?
Yes, but it will lose some crispness as it cools. Let the toast cool briefly before wrapping it so trapped steam does not soften the bread, and keep it chilled if it will not be eaten soon.
Is oil-free whole-wheat cheese toast a good breakfast?
Yes, it can be a convenient breakfast, especially when paired with fruit or vegetables. The whole-wheat bread and melted cheese make it more substantial than plain toast, and adding produce brings freshness and variety to the meal.
Oil-Free Whole-Wheat Cheese Toast Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
B12
0.84µg · 35% DV
B3
5.55mg · 35% DV
B2
0.38mg · 29% DV
Minerals
Selenium
44µg · 80% DV
Manganese
1.62mg · 70% DV
Phosphorus
438mg · 63% DV
Calcium
474mg · 47% DV
Sodium
740mg · 32% DV
Potassium ⭐
327mg · 10% DV
Oil-Free Whole-Wheat Cheese Toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Whole-Wheat Cheese Toast
To burn the 390 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oil-Free Whole-Wheat Cheese Toast?
Oil-free whole-wheat cheese toast is a toasted sandwich made with whole-wheat bread and kaşar, a mild Turkish semi-hard cheese. It is a simple option in Turkey for breakfast or a quick snack, made in a sandwich press or pan without added oil or butter.
The bread turns crisp while the cheese softens and melts, giving the toast a savoury, gently salty centre. In Turkey it is often served warm, sometimes alongside tomatoes or greens; it also makes an easy meal with a cup of tea. Whole-wheat bread adds fibre, while the cheese contributes protein and calcium. For a lighter plate, keep the cheese modest and add fresh vegetables.
How Nutritious Is Oil-Free Whole-Wheat Cheese Toast?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oil-Free Whole-Wheat Cheese Toast Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oil-Free Whole-Wheat Cheese Toast Contain Allergens?
Contains these allergens:
Which Diets Is Oil-Free Whole-Wheat Cheese Toast Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oil-Free Whole-Wheat Cheese Toast Fat Profile
SATURATED
7.57g
MONOUNSATURATED
3.57g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Compare Oil-Free Whole-Wheat Cheese Toast
Foods Similar to Oil-Free Whole-Wheat Cheese Toast
Have another question about Oil-Free Whole-Wheat Cheese Toast?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.